Lying Dumbbell Extension: Video Tutorial & Exercise Guide
| Workout | Lying Dumbbell Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Lying Dumbbell Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Lying Dumbbell Extension: Step-by-Step Guide
- Step 1: Lie flat on a bench with your feet planted firmly on the floor. Hold a dumbbell in each hand with your palms facing each other (neutral grip), and extend your arms straight up over your chest. This is your starting position.
- Step 2: Keeping your upper arms stationary, slowly bend your elbows to lower the dumbbells toward your head, stopping just before they reach your forehead or temples. Your elbows should remain pointed toward the ceiling throughout the movement.
- Step 3: Pause briefly when the dumbbells are close to your head, feeling the stretch in your triceps.
- Step 4: Engage your triceps and extend your arms to raise the dumbbells back to the starting position, making sure to keep your elbows steady.
- Step 5: Repeat for the desired number of reps, ensuring controlled movement throughout.
Lying Dumbbell Extension: Overview
The Lying Dumbbell Extension, also known as the Skull Crusher, is a classic tricep isolation exercise that targets the long head of the triceps. Performed while lying flat on a bench, this movement is great for building strength and size in the triceps, which play a crucial role in pushing movements.
This exercise is suitable for all fitness levels and can be modified by adjusting the weight of the dumbbells. It is commonly included in upper body or arm-focused workouts to enhance tricep development and improve overall upper body strength.
Lying Dumbbell Extensions: Benefits
Lying Dumbbell Extensions are one of the best exercises for isolating the triceps and promoting muscle growth in the upper arms. This exercise specifically targets the long head of the triceps, helping to build the back of the arm and contribute to overall arm size and strength.
Additionally, this exercise improves strength in pushing movements such as bench presses and overhead presses, as well as enhancing elbow joint stability, which is beneficial for injury prevention.
Lying Dumbbell Extension: Pro Tips & Advanced Techniques
Focus on keeping your elbows stationary throughout the movement to fully isolate the triceps. Avoid flaring your elbows out, as this reduces the effectiveness of the exercise and places strain on your shoulders. To increase intensity, slow down the lowering phase (eccentric) to increase time under tension, or add a slight pause when the dumbbells are closest to your head before pressing them back up. You can also perform this exercise one arm at a time to further isolate each tricep.
Lying Dumbbell Extensions: Progression Plan
Beginner
Intermediate
Advanced
Lying Dumbbell Extension: Frequently Asked Questions (FAQs)
What muscles do Lying Dumbbell Extensions target?
+Lying Dumbbell Extensions primarily target the triceps, specifically the long head. This exercise also engages the shoulders and forearms to some extent for stabilization.
Are Lying Dumbbell Extensions suitable for beginners?
+Yes, beginners can perform this exercise by starting with light weights and focusing on controlling the movement to prevent strain on the elbows and shoulders.
How often should I perform Lying Dumbbell Extensions?
+Include this exercise in your upper body or arm workout 1-2 times per week, allowing for adequate recovery between sessions.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, as this can reduce tricep activation and strain your shoulders. Focus on keeping your elbows stationary and using a controlled motion to target the triceps effectively.
Can I use heavier weights for Lying Dumbbell Extensions?
+Yes, you can gradually increase the weight as you build strength. Just make sure you maintain proper form to avoid injury and maximize the benefits of the exercise.
